What’s the Best Detox for Your Body?

pic showing the best detox motivation

Is Your Body Overloaded with Toxins? What is the Best Detox Solution?

Your body is a miraculous thing. For all its parts and abilities there are corresponding systems designed to monitor what they’re experiencing.  Your body can decide whether what it is experiencing is beneficial or detrimental and then make appropriate adjustments to maintain balance.

You may mention your circulatory, digestive, endocrine, immune, integumentary, lymphatic, nervous, reproductive, respiratory, musculoskeletal, or urinary system in conversation when someone asks how you are.  Symptoms from these systems give us a sense of how well we are (or are not) at any given time.

What’s Happening When You’re Not Feeling Well?

When you’re unwell, understanding systemic symptoms can help you to determine where to look for the underlying issues. Skin breakouts, hair thinning or falling out, or nail splitting can be signs of poor digestive or liver health. Signs like feeling sluggish, heavy, uncomfortable, or constipated tell us that there’s something less than ideal going on in your body. It becomes important to look at the organs that support our body and keep them functioning optimally, especially when they’re showing us signs that all is not well.

Your organs help your body to maintain overall health, and of course organs like the heart, brain, and lungs are responsible for some of the most vital functions of life. Without them, well – we wouldn’t be here! But, your organs do other important jobs as well, such as neutralizing and eliminating toxins and irritants. The organs that help the most with these functions are the lungs, the skin, the digestive tract, and most importantly: the liver and the kidneys. When you start tracing symptoms to the organs that should help prevent them, you can start to make the connections to underlying organ weakness.

How Does Your Body Cope When Faced with Toxins?

The simple answer? Detoxification. One of the things your body is especially good at is sweeping out any toxic elements and chemicals that can compromise your health. That’s a big part of what your organs are designed to do.

However, not all toxins are equal and of course, there are many factors that can affect how the body responds to them at any given time. Also, toxins don’t come from only one source. In fact, the definition of a ‘toxin’ is surprisingly simple and broad: anything that the body doesn’t find useful or that harms its integrity is toxic to the body. The fact is, we’re combating toxins all the time.

The most common types of toxins we all encounter regularly come from poor diets, poorly digested, fermented food, medications, drugs, alcohol, tobacco, environmental toxins like air and water pollution, smoke, pesticides and herbicides. This toxic burden is an inescapable part of urban life, and we know it can sound pretty depressing!

When subjected to all of these forms of toxins at once – as most of us are – it’s easy to see how our bodies can become inundated with chemicals that need to be removed. It’s also easy to understand why, even though we might be doing everything we can to sustain a healthy lifestyle and keep our toxin-fighting organs in prime condition, our bodies sometimes need help in this respect.

How Do I Know if I’m Overloaded with Toxins?

As we said before: the body is constantly detoxifying – day in, day out, all day and all night! Our organs are designed to do just that to keep us healthy but who hasn’t been super stressed out and resorted to a poor diet or more frequent glasses of wine? Who hasn’t experienced an illness that compromised their health to the point where they just don’t seem to fully recover? These are just some instances when toxin overload may contribute to ill health.  Sometimes toxins that we experience daily become a combined, overwhelming force while at other times we experience a mix of toxins in particularly high doses. Ongoing situations like this can lead to chronic toxin overexposure and inadequate elimination.

Are you overloaded with toxins? Ask yourself these questions:  

  1. Do you have persistent brain-fog, lack of focus, mental clarity, or migraines?
  2. Do you have ongoing fatigue, muscle aches or pains, general lack of motivation or feelings of depression that just won’t go away?
  3. Have you noticed an increase in body odour, foul fecal odour, pungent or bad breath?
  4. Are you experiencing skin reactions or acne in ways you haven’t before?
  5. Have you recently become newly sensitive to chemicals, fragrances, or scents?
  6. Have you developed new allergies of any kind?
  7. Are your periods excessively heavy or painful?

These are just some of the common changes that you might notice and they’re some of the ways your body is trying to tell you that it’s overwhelmed with toxins.

Do Detox Diets Work?

A handful of clinical studies have shown that commercial detox diets enhance liver detoxification and eliminate persistent organic pollutants from the body. Better quality studies still need to be done, but from our clinical experience, we’ve seen numerous patients improve by assisting their bodies to remove toxins. Organic pollutants have been implicated in the development of inflammatory conditions, obesity and diabetes.

What is the Best Detox?

Some basics for the healthy ongoing elimination of toxins:

  1. Stay hydrated.  Water intake helps your body flush waste out through your kidneys.
  2. Increase your fibre intake.  Consuming lots of vegetables and legumes and moderate amounts of fruit help your body to excrete toxins through regular bowel movements.
  3. Lemon water.  Drinking a glass of lemon water first thing in the morning helps to get bile moving that carries waste out of your liver.
  4. Eat a healthy, whole foods diet including organic foods as much as possible to reduce your toxic burden.

Advanced liver detox techniques

Healthy liver detoxification requires specific vitamins and minerals to allow for efficient function of phase I and phase II liver detoxification.  These include indole-3-carbinol, vitamin B6, B12, magnesium, L-5MHTF and calcium-d-glucarate.  Leafy greens and cruciferous vegetables like broccoli, cauliflower, kale and Brussels sprouts help supply these nutrients.  Our naturopathic doctors can provide expert advice about dosing for these and other natural supplements for doing the best detox cleanse.

Accessory nutrients that are also needed for healthy liver detoxification include alpha lipoic acid, n-acetyl cysteine, Vitamins A, C and E, glutathione, selenium, glycine, taurine and glutamine.

When you’re experiencing symptoms that may be related to toxins, it’s the right time to visit our clinic for help. We can help reactivate your body’s natural defence mechanisms so that you can experience optimal health every day. Sometimes, our organs need extra help in their work combatting toxins. We have lots of solutions to help you ensure that toxins are kept at bay and that your organs are happy, healthy, and strong.

What About Those Detox Kits?

A detox kit would not be what we would recommend to support healthy liver detoxification.  Mainly these kits contain fibre supplements, laxative herbs and small doses of herbs like milk thistle and dandelion.  Fibre supplements and laxative herbs only make you poop more.  More frequent bowel movements do not mean more efficient liver function.  Milk thistle is useful for regenerating liver cells when your liver has been injured, think of conditions like cirrhosis or hepatitis.  Rebuilding your liver won’t hurt, and may help, but as a low dose ingredient in these kits, it’s not enough to accomplish much.  Dandelion is used to help your liver make more bile and empty that bile out of your gallbladder into your small intestine.  This helps to carry waste out of your liver.  But, in order for there to be waste to carry out, your liver has to break toxins down, that is where we want to support the liver in phase I and phase II liver detoxification so that you can carry waste out through bile.  If you have regular bowel movements, you are making and excreting bile.  Bile is part of the process that helps to keep bowels regular.

Looking for the best detox diet?

You can download a free 6-day meal plan by clicking here.

Call or email us at 416-481-0222 or Info@ForcesofNature.ca and we’ll be happy to have a detailed consultation with you to find the right pathway to your optimal health.

The Team at Forces of Nature Wellness Clinic

Research

Klein AV, Kiat H. Detox diets for toxin elimination and weight management: a critical review of the evidence. J Hum Nutr Diet. 2015 Dec;28(6):675-86. doi: 10.1111/jhn.12286. Epub 2014 Dec 18.

How to Avoid Getting Sick While Travelling

tips on how to avoid getting sick while travelling, showing healthy fruit

“Every Time I Travel I Get Sick!”

How to Avoid Getting Sick on Your Vacation

By Dr. Pamela Frank. BSc, ND

As I’m leaving on Wednesday to somewhere warm, I’m thinking about keeping my son and I healthy while we’re away and how we can avoid getting sick.  With winter in full swing, our minds tend to wander to warmer climates and the opportunity to travel to them. While we often seek out sunny destinations for a brief reprieve during these colder months, if you’re one of those people who always gets sick when you travel then that can create a serious pause in the fun. While we look forward to being whisked away to somewhere new, we often forget that drastic shifts in climate can affect our immune systems.  New environments also hold a variety of unexpected or previously unencountered microbes, and experimenting with local cuisines can play roulette with our digestive systems.

In spite of all of this, we love to travel too! That’s why we’ve developed a list of the most important precautions to take prior to taking off for your next exotic destination so you can avoid getting sick and get the most out of your upcoming vacation!

Pre-Travel Vitamins

Taking a daily multivitamin to ensure you’re getting the vitamins and minerals you need for optimal health is always a good idea, but it’s extra important when you’re preparing for a trip that could include flying and staying in various foreign accommodations. Be sure to include Zinc, B-complex, Vitamin C, and Vitamin D3 to strengthen your immune system and avoid getting sick before, during and after your trip.

Hydration

Making sure you’re well-hydrated is critical to prepare for your trip, as dehydration is a major factor in travel. Since travel often involves conditions such as traveling in dry, pressurized airplanes, being in hot or arid climates, or exerting more energy than usual; we need to ensure that our hydration levels are optimized to maintain healthy bodily functions. When the flight attendant asks for your beverage order take it as a signal to have a glass of water and avoid those dehydrating cups of coffee or glasses of wine. And – never be shy to ask for refills. If anyone knows in-flight dehydration, it’s the cabin crew!

Travel Supplements

It’s not just fun to experience new places, travel can be so exciting that it can send your body into high gear. Think for a moment about your last vacation. How many new situations, thrilling moments, and unexpected occurrences did you experience? While you worked through each of them, your body’s coping mechanisms were in full effect, helping you to experience joy, exhilaration, and stress – all heightened by brand new circumstances. When you consider it that way, it’s clear that everything including your digestive system, immunity, circadian rhythm, and even your adrenal glands are on active duty even though you are on vacation. Help your body to manage these ups and downs with these natural supplements to avoid getting sick:

Adaptogens

Taking an adaptogen like reishi, ashwagandha, and holy basil can help fight stress, anxiety, and fatigue. Begin taking your preferred adaptogen at least a week before you travel. Natural supplements take time to build in order to reach peak efficacy.

Antimicrobials

Antimicrobials are proven pathogen killers that can assist your digestive and immune systems in warding off new strains of bacteria to which your body might not be accustomed. Sometimes our best efforts to avoid foods like washed salads and raw vegetables that cause common stomach bugs still don’t keep us safe. In that case, it’s good to know you can start early and ward off traveler’s tummy and diarrhea with antimicrobials like oil of oregano, grapefruit seed extract and colloidal silver.

Melatonin

Melatonin helps your body rebalance its circadian rhythm, or find homeostasis in its wake and sleep cycle. This is the supplement of choice for fighting jet lag! Most melatonin supplements suggest taking the dose before going to bed in your new destination, and to do so for a couple of days until you feel you’ve adapted. Good sleep is so important to avoid getting sick!

Probiotics

Probiotics we talk about the benefits of these good bacteria often – and for good reasons! Keeping your gut flora nice and strong is of extra importance when traveling since there are many instances when you could encounter new or different foods and beverages. Even a seemingly innocent salad could harbor a surprise when eaten in a foreign land, since bacteria in water differs greatly around the world, as do food care standards! Help your gut to be as healthy as possible prior to and during your trip by supplementing with a great probiotic.

Ginger

Ginger is world renowned for easing nausea, stomach upset, indigestion, and even motion sickness. Sometimes there’s no need to try over-the-counter medications when a good natural supplement can also do an effective job. Keep some natural ginger chews with you at all times for when those unforeseen moments strike.

What to Put in a Travel First Aid Kit

A classic first aid kit is always welcome when going away. You can purchase a travel sized one at any pharmacy or make your own. We always include:

  • Adhesive bandages (multiple sizes) and tape
  • Alcohol-based hand sanitizer (remember it has to be less than 100 ml if you take it in your carry-on)
  • Antiseptic wound cleanser (like alcohol or iodine pads, again less than 100 ml)
  • Blister pads or moleskin
  • Safety pins and scissors
  • Sterile gauze

Sunscreen

Whether you’re going surfing or snowboarding or something in between, you always need to protect your skin from sun exposure. The reflective glare from sea and snow can make your skin more prone to burns which not only make your trip less enjoyable but it can also be dangerous in the long run. Look for natural ingredients such as zinc oxide which is a mineral used to create a physical block from the sun. Additional ingredients such as vitamin E or C are also nice ways of giving your skin a nice boost of topical antioxidants. With sunscreen, it needs to be less than 100 ml if you are taking it in your carry-on luggage, otherwise, it will have to go in a checked bag.  

Sunstroke or Heat Stroke

Remember that prolonged exposure to high temperature can lead to heat stroke or sunstroke.   Avoid getting sick with heat stroke by limiting your time in the sun, particularly during peak hours between 10 a.m. and 3 p.m. The symptoms of sunstroke include a throbbing headache, dizziness or light-headedness, a lack of sweating despite the heat, red, hot, and dry skin, muscle weakness or cramps, nausea and vomiting, rapid heartbeat, and rapid, shallow breathing.  Sunstroke is a medical emergency and you should call 911 if you suspect that you or someone you know has it. Meanwhile, cooling methods like cool clothes, cool bath or ice packs can help to restore normal body temperature while medical care arrives.

Prescriptions

If you’re taking any prescription medication, please be sure to have enough for the duration of your trip, plus a couple of extra doses, in case of unanticipated travel changes. Always make sure that your prescriptions are in labeled bottles and that you also have a doctor’s note if necessary, as some medications might not be universally understood or accepted in different countries. You might also consider bringing a valid prescription for a refill of your medication as a “just in case” measure.

Travel is exciting and has so many benefits from providing a well-deserved break from routine to exploring history and learning about different cultures to taking on new challenges and building new skills. We want you to get the very most out of your adventures, no matter how relaxed or extreme they might be.

If you’re traveling soon and want to review how to best prepare you and your family before heading away, please call or email us at 416-481-0222 or Info@ForcesofNature.ca and book an appointment. Together we can make sure that you’re ready for all the excitement that lies ahead in good health!

Here’s to your next adventure!

The Practice Team at Forces of Nature Wellness Clinic

Research:

Palatty PL, Haniadka R, Valder B, Arora R, Baliga MS. Ginger in the prevention of nausea and vomiting: a review. Crit Rev Food Sci Nutr. 2013;53(7):659-69. doi: 10.1080/10408398.2011.553751.

Acree M, Davis AM. Acute Diarrheal Infections in Adults. JAMA. 2017 Sep 12;318(10):957-958. doi: 10.1001/jama.2017.8485.

Lectins – Love Them or Leave Them?

lectins - are they bad for you?

 

 

 

 

 

 

 

 

 

 

 

 

Lectins – What are they and are they harming your health?

By Dr. Pamela Frank, BSc(Hons), ND

We’re all familiar with that schoolyard rhyme: “beans, beans, they’re good for your heart….” Have you ever wondered why foods like legumes are so tough to digest, creating a socially unacceptable end result?

Turns out that most of our foods contain certain compounds that, by nature, are difficult on our digestive systems – because they’re not really meant for our digestive systems at all! Now, that doesn’t mean we can’t tolerate them but more and more research is helping us learn the reasons why some foods can be tough to digest, and what the implications are of consuming them. In the case of beans and legumes, amongst other foods, the main culprit we’re learning more about is lectins.

What are Lectins?

Lectins are a kind of protein that’s found in a variety of plant- and animal-based foods. In fact, almost all plant and animal substances contain them in small amounts!

We know proteins are the building blocks of muscles and are critical to our health so the question for most of us is: if lectins are just proteins, how could they be bad for us?

Simply put, lectins bind cells together, and in particular, they bind to sugars. Their ability to lessen the body’s ability to properly absorb nutrients puts lectins in a special category known as ‘antinutrients’. Because we can’t digest lectins, they tend to pass through our systems unnoticed which, for most people, means antinutrients like lectins don’t pose much of a problem at all! In fact, in small amounts, lectins can have numerous health benefits. They’ve been shown to have an important role in immune function, cell growth, and might even be helpful in cancer therapy.

However, lectins can wreak havoc for people who consume a diet with lots of high lectin foods and for those who suffer from GI disorders like IBS, Crohn’s or ulcerative colitis or those with immune deficiencies. In more severe instances where GI disorders and immune dysfunction are at play, lectins can have quite a serious effect on the gut lining and tight junctions that keep the intestines functioning well. To read more about tight junctions,check out our article about Leaky Gut Syndrome here. 

If they’re not meant to be digested, what purpose do lectins serve?

Lectins have a distinct and important purpose in nature – it’s just that the purpose is for the organism’s survival, and not for human consumption! The most important function lectins have in the plant world is to act as a natural insecticide, protecting plants, grains, and legumes from natural predators. And they’re great at it too! When predatory insects come in contact with them, the lectins completely disrupt insect metabolism, preventing invasions and attacks on the plants. As part of a plant’s defense mechanisms, lectins are a natural way to strengthen crops against common pests!

What Symptoms do Lectins Cause?

To update that schoolyard rhyme: the more lectins you consume the more discomfort, nausea, vomiting, diarrhea, flatulence, and importantly, malabsorption of nutrients you might experience.

If these sound like familiar symptoms, that could be because the 30% of foods that have high levels of lectins are ones we commonly eat such as dairy, nightshades (like tomatoes and peppers), whole grains, seeds, GMO foods, and yes – beans and legumes!

Some experts have suggested that removing all lectins from your diet can help the gut to recover from antinutrient-caused distress and that this could be critical to treating GI and immune disorders. Still, many others have pointed to the various preparation techniques that people have used around the globe to help weaken and eliminate lectin proteins, making these staple foods much easier to enjoy!

We caution against removing whole categories of foods unless truly necessary, especially because foods high in lectins also have other essential benefits such as fibre and minerals, that our bodies need. Instead, we want to provide you with a variety of methods you can use to prepare high lectins foods that are centuries old, and globally trusted to make these foods easier to digest.

How Can You De-activate Lectins for Better Digestion?

These are our favourite four ways of preparing legumes, grains, and seeds so you can keep them in your diet without worrying about the negative effects of lectin protein. Prepare them mindfully, and with the help of a few tried and true techniques to get the most out of them:

Soak Your Legumes and Grains

Beans (canned or dried) in particular benefit from soaking, as do many harder grains and pseudo-grains like oats, rye, barley, wheat, and quinoa. Soaking and rinsing legumes and grains help to shake free starches, acids, and proteins, making minerals more bioavailable as well as making them easier to digest. Put yours in a larger bowl and cover with water by about 2 inches. Allow them to soak for a few hours up to overnight. Drain fully and rinse again until the water runs clear. As an extra tip: we like to add a 1” piece of kombu or dulse seaweed to the water when soaking beans – it further helps to break down lectins and make beans easier to digest!

Sprout Beans and Seeds

For most beans and seeds sprouting deactivates lectins completely. Why? Because you’re no longer eating them in their contained form. Rather, since they’ve begun the initial stages of germination, they’ve evolved from that seed state. The nutrients are even more available when you sprout, and it’s a lot of fun for the family when you have a hand in ‘growing’ your own food.  Sprouting them is super simple.  Put a layer of your beans and seeds for sprouting in a mason jar.  Rinse them with water, pour off the water and let them sit on your counter.  Rinse them and drain every day until they sprout.  They make a delicious crunchy topping for salads.

This works for almost all legumes except for alfalfa in which, interestingly, lectins increase when sprouted!

Boil or Pressure Cook Legumes or Grains

It seems obvious that if you were going to eat legumes or grains that you would boil or pressure cook them first – but these techniques actually have many benefits and ridding beans of lectins is one of them. Studies show that boiling soybeans, red beans, and many others at 212°F/ 100°C for a minimum of 10 minutes reduces lectins to negligible amounts.

Ferment Beans and Grains

Fermenting foods is the act of allowing good bacteria to grow in the food. The new good bacteria break down and convert would-be harmful proteins including lectins. This is an ancient and common approach across many cultures to consuming foods that are otherwise difficult to digest. In fact, fermented foods are great for you for many reasons because that good bacteria is also known as probiotics – one of the most important factors in overall gut health. Just think of tofu, tempeh, miso, kefir, and natto as great examples of fermented foods that would contain high levels of lectins prior to fermentation and you can see why this technique is so far-reaching!

At Forces of Nature, we want to see you and your family on a path towards your optimal health, and we have the tools to help make that journey clearer and easier. If you’re curious to learn more about how reducing or removing lectins from your diet could be beneficial to you, please call or email us at 416-481-0222 or Info@ForcesofNature.ca and Dr. Vong, Dr. Frank or registered dietitian Sanaz Baradaran will be happy to have a detailed consultation with you.


Yours in good health,

The Team at Forces of nature

References:

Rhodes, Jonathan M. Genetically modified foods and the Pusztai affair. BMJ. 1999 May 8; 318(7193): 1284.

Miyake K, Tanaka T, McNeil PL, 2007 Lectin-Based Food Poisoning: A New Mechanism of Protein Toxicity. PLoS ONE 2(8): e687. doi:10.1371/journal.pone.0000687

DeMarco, Vincent G., et al. Glutamine and Barrier Function in Cultured Caco-2 Epithelial Cell Monolayers. J. Nutr. July 1, 2003 vol. 133 no. 7 2176-2179.

http://gundrymd.com/remove-lectins/

http://www.greenmedinfo.com/blog/lectins-phytates-autoimmune-disease-separating-fact-fiction

Best Dry Skin

woman wondering about best dry skin treatments

The Best Dry Skin Natural Remedies

By Dr. Pamela Frank, BSc(Hons), Naturopathic Doctor

Beautiful, healthy, glowing skin on your face and body – is there anyone who doesn’t want that? A balanced complexion isn’t just beautiful, it can also signify the state of your health, youthfulness, even your happiness or stress level. Of course, these messages are happening on a subconscious level, but they are so pervasively accepted, that taking care of your skin is a drive that has become a billion dollar industry – all working from the outside in, and not usually working as well as we are lead to believe.

Achieving truly healthy skin isn’t as simple as buying expensive, chemical-filled creams and committing to invasive procedures. In fact, the key to getting what you want on the outside isn’t on the outside at all! Getting the healthy happy skin you’ve always wanted starts by focusing on the inside out!

Our skin is our largest organ and its health is threatened all the time. Between exposure to the elements, stress, pollution, poor nutrition, dry air and of course, natural aging, our skin is constantly fighting for its health.

So how can we maintain healthy, glowing skin when the odds are stacked against us? By giving our skin the nourishment, attention and care it so rightly deserves.

5 of the Best Dry Skin Remedies for Healthier Skin Everywhere

Reduce inflammatory foods

Inflammation isn’t just the root of disease, it can also be the root of many skin ailments including acne, eczema, and psoriasis. Just as reducing inflammatory foods can positively affect your other systems, the effect of reducing inflammatory foods can be read on the surface of your skin! Try removing common inflammatory foods for at least 4 weeks to start to see an improvement in your skin’s health.

Remove these Inflammatory Foods (that make skin dry and flaky)

Best Dry Skin Foods that Fight Inflammation (to reduce skin redness and dryness)

Gluten

Wheat products

Dairy (particularly cow’s milk and cheeses)

Refined sugar

Processed foods and beverages

‘Junk’ food

‘Fast’ food

Dark, leafy greens

Tomatoes

Berries

Fatty fish

Olive, avocado, and coconut oil

Green Tea

Water

Probiotics

Increase your water intake

We know that water is essential to helping our bodies function best, but did you know that it is the best way to ensure that nutrients are delivered effectively, and toxins are flushed out? Especially if you’re experiencing dry skin conditions, it’s important to make sure that you’re helping your body to rid itself of toxic residues and inflammatory chemicals that could be causing these symptoms.

Start your day with a glass of water first thing and make sure that you’re getting enough hydration every day by eating and drinking adequate amounts.  Remember that there’s water present in everything you eat and drink, especially if you’re juicing or consuming lots of fruit and veggies.  Drink water whenever you feel a thirst coming on. In spite of the classic “Drink 8, 8-ounce glasses” per day advice, there’s really no magic amount of water everyone needs to consume per day to stay hydrated. But, new research suggests that women could safely consume a total of approximately 2.7 litres (91 ounces) of water from all beverages and foods each day and that men could safely drink about 3.7 litres (125 ounces) daily. 

Collagen

Collagen is what gives your skin support and firmness, and most of us are deficient in collagen! Daily collagen consumption will help to maintain internal collagen levels. Try bone broth soup made with a high collagen base like chicken feet, or add some hydrolyzed collagen powder in your smoothie!  Increasing your intake of vitamin C can help your body to make more collagen.

Hyaluronic Acid

As much as we can influence our skin health from the inside out, you can – and you should – also take care of your largest organ from the outside in too. That way you can meet in the middle, so to speak. Hyaluronic acid is an incredible hydrophilic (water-loving) chemical that is found naturally in our bodies, particularly in our eyes and joints. Its moisturizing, hydrating properties are why it’s so often used to treat arthritis, cataracts, and even dry eyes. Because of this, hyaluronic acid is also one of the best dry skin treatments. Here’s why:

As we age, our skin’s ability to preserve moisture slows down, and we start to lose firmness, elasticity, and fullness. Hyaluronic acid has an incredible ability to replenish the moisture we lose, helping skin to look and feel softer, smoother, and glowy because of is super hydration effects.

Because it’s one of the most studied and best dry skin ingredients, you can find many topical skin care products and anti-aging treatments that feature hyaluronic acid. Along with wearing a suitable SPF, topical hyaluronic acid is a fantastic way to heal your skin from the outside in while you increase your glowing health from the inside out.

Coconut Oil

Plain old coconut oil is one of our favourite moisturisers to reduce inflammation and help your skin retain moisture.  Plus it’s edible so you’re not introducing anything toxic into your system.

The Best Natural Skin Care Products

While it’s important to have a good skincare regimen, it’s also important to know what’s in the products you put on your face. Seek out quality ingredients that will enhance your health and not add a toxic burden to your system. We like organic skin care lines like Ilya, Eminence, and natural Canadian skincare brands like Buck Naked, and Living Libations. There are lots of good natural care products for your skin, please choose wisely. The Environmental Working Group website is a good resource for researching ingredients and their safety or toxicity.

Now that you’re ready to take care of your largest organ from the inside out and the outside in, there’s one more thing – and that’s enjoying the self-care process of maintaining beautiful, healthy skin! After all, skin care should be pampering as well as effective. Here’s one of our favourite DIY masks to help you on your journey to your most healthy skin:

Anti-Inflammatory, Anti-acne Mask to soothe redness and calm reactive skin:

1/4 cup whole grain oats

2 tablespoons warm water

1 teaspoon honey

Pinch ground turmeric

Blend together in a blender and spread on cleansed skin.  Leave on for 15-20 mins rinse off with warm and then cool water followed by a natural lotion or pure coconut oil.

To your good health,

The Team at Forces of Nature Wellness Clinic

Do you have a Leaky Gut?

woman suffering from leaky gut syndrome

What is Leaky Gut?  What Causes It and What Can You Do About It?

By Dr. Pamela Frank, BSc(Hons), Naturopathic Doctor

If you’ve been searching for the root of on-going health issues that just won’t go away, the kind where your doctor – and maybe even your second and third doctor – have tried everything in their arsenals but have come up with only prescriptions that ease symptoms but don’t solve the underlying problem, it’s easy to feel discouraged.

However, if you’ve been keeping up with some of our previous blog posts, you’ve started to realize just how important our digestive system and gut health are to our overall health. In fact, you might be wondering if the root cause of the ‘mysterious illnesses’ from which you or your family have been suffering could actually reside in the gut – and you could very well be right.

From hormone regulation to immunity to enzyme production that keeps the rest of our body in tip-top shape, we keep learning more about how critical gut health is to maintaining overall vitality. One condition we are starting to learn more about, and see a prevalence of, is Leaky Gut Syndrome.

What is Leaky Gut?

Leaky Gut is a condition that is linked to dozens of illnesses. Because Western medicine hasn’t yet learned enough about the gut to fully understand the immense and overarching influence it has on overall health, there are no conventionally recognized methods of diagnosing and treating Leaky Gut syndrome. Understandably, doctors try to resolve the more commonly recognized associated issues a sufferer might be experiencing (see below), without actually addressing Leaky Gut itself. Unfortunately, that often creates a ‘chicken and egg’ scenario, in which doctors treat complaints, but without knowing which illness is the root cause and which is the symptom.

Do you wonder if Leaky Gut might be affecting you? Or whether you should be concerned?

Leaky Gut is often called a ‘phenomenon’ because it covers issues that stem from immunity, gut function, and the effect of modern diets and lifestyles on both of these systems.

In fact, in Canada alone, more than 20 million people suffer from digestive disorders – and that doesn’t cover half of the symptoms associated with Leaky Gut! Because of this, it’s important to understand the broad-reaching effects that the Standard American Diet, chronically high-stress levels, toxin overload, and even bacterial imbalances can have on gut function – and that managing these four elements are the basis of healing your gut.

What symptoms are the symptoms of Leaky Gut?

  • Consistent gastrointestinal issues like bloating, gas, cramps
  • Irritable bowel syndrome
  • New food sensitivities
  • Autoimmune diseases
  • Thyroid conditions
  • Inflammatory skin conditions like eczema and psoriasis

What is going on in a Leaky Gut?

While symptoms of Leaky Gut are broad and varied, they all have a common theme: that they occur from malfunctions of intestinal ‘tight junctions’ (TJs) in the small intestine.

Tight Junctions have one, very important job: to act as a barrier that selectively allows some particles – like vital nutrients – to pass through the intestines to the bloodstream and to make sure that other disease-causing particles – called xenobiotics – do not. Think about TJ’s as preventing holes in the intestine so there is no leaking of bad particles into your bloodstream!

When the TJs are in optimal condition, you and your gut can be in optimal health! When they are malfunctioning, creating intestinal hyperpermeability (holes), your body will respond with acute inflammation. If left untreated, this acute inflammation becomes chronic inflammation – the underlying cause of the majority of disease.

Diseases associated with a Leaky Gut

Diseases that have been associated with intestinal hyperpermeability are many, some of the most recognized include:

  • Bowel issues including gastric ulcers, infectious diarrhea, Irritable Bowel Syndrome (IBS) and diseases like Crohn’s, ulcerative colitis
  • Celiac disease and other allergies
  • Acute inflammation conditions
  • Arthritis and chronic inflammatory conditions
  • Obesity and related metabolic diseases like fatty liver, Type I and Type II diabetes, and heart disease
  • Autoimmune disease including lupus, multiple sclerosis, and Type I diabetes
  • Parkinson’s disease
  • Chronic fatigue syndrome

While the concept of ‘intestinal permeability’ has been a conversation in the medical world for over 100 years, the symptoms of Leaky Gut are not unique to the syndrome and are shared with many other possible causes. So, many people’s symptoms go untreated by conventional doctors for months or even years. It’s understandably frustrating and disheartening when doctors are unable to help – both from their perspective as well as from the sufferer!

That’s why working with an integrative health team – one that partners your Western GP or gastroenterologist with naturopathic doctors – can be the most valuable step in taking the time and effort to properly investigate your symptoms.

How Can You Help a Leaky Gut?

Our naturopathic doctors can provide testing for Leaky Gut syndrome (zonulin testing) that can assist your whole health team in creating a holistic plan to get you back to optimal health.

Whether you suffer from Leaky Gut or want to protect yourself and your family from the possibility of it, you can get started by working on the four most important factors that contribute to Leaky Gut:

  1. Remove inflammatory foods and gut-damaging toxins

Common culprits of inflammation and toxins include grains, gluten, sugar, antibiotics, conventional cow milk or dairy products, GMOs, pesticides, and processed foods. Start by eliminating these from your diet and see how much relief you feel

  1. Add gut-healing foods

We’ve talked about prebiotics and probiotics before, but adding other nourishing foods like bone broth, simply steamed vegetables, fermented foods, raw cultured dairy, hormone-free and antibiotic-free animal products, and healthy fats

  1. Reduce stress

We can’t stress this enough! We live with so many competing priorities that we often don’t detect how stress is affecting us until it’s too late. Take time to turn off your brain, and tune into yourself with quiet time, sunny vitamin D filled walks, meditation, or yoga.

  1. Add gut-supporting supplements

Your naturopathic doctor is the best person to consult on the type and amount of supplements that would be best for you. Book an appointment to ask us about L-glutamine, probiotics, digestive enzymes, and plant-derived mineral supplements, all of which can contribute to establishing and maintaining a happy gut!

Yours in good health,

The Team at Forces of Nature Wellness Clinic

Sources:

Li X, Atkinson MA. The role for gut permeability in the pathogenesis of type 1 diabetes–a solid or leaky concept? Pediatr Diabetes. 2015 Nov;16(7):485-92. doi: 10.1111/pedi.12305. Epub 2015 Aug 13.

Gluten Free

picture saying get tested for gluten sensitivity before gluten-free diets

The Goods on Gluten-Free – Should You Try It?

One of the most talked about nutrition topics of the past couple of years has been whether or not gluten should have a place – or be forbidden – in our diets. Until recently, even the word ‘gluten’ would have been used almost exclusively in culinary, confectionary, and severe allergy professions alone. But, due to the recent increase in our understanding of gluten, its properties and health effects, the idea of going gluten-free has gained major popularity.  As an understandable result, this has left many people wondering whether or not gluten-free is the way to go in their own lives.

If you’ve been curious about going gluten-free, or if you’ve already experimented with gluten-free living, it’s important to have a good understanding of the basics so you can make informed decisions about the nutrition you and your family access.

What is gluten anyway?

Gluten is the name of a family of proteins found in wheat and wheat-related grains. Gluten itself is what enables foods made of grain flour ingredients to hold their shape. They act almost like ‘glue’ to give these foods texture and hold it together. It can be found in many foods, even where you might not expect it.

There are six big grains that are known as ‘glutinous grains.’ These include:

  1. Wheat (including wheat berries, durum, emmer, semolina, farina, farro, graham, and einkorn)
  2. Barley
  3. Rye
  4. Spelt
  5. Kamut
  6. Triticale

Things like bread and crackers, pastries, pasta, cereals, beer, soups and sauces (which could contain grains or flours as thickeners), brewer’s yeast, and food colouring are some foods and beverages that contain these grains and therefore naturally contain gluten.  Sometimes, gluten is also used in other foods to act as a binding agent to give texture and structure to other products.

Are most people allergic to gluten?

You may have heard that most people cannot tolerate gluten, or that grains today are different than the grains our ancestors used to eat. However, many studies have shown that in fact, grains and gluten are well-tolerated by the majority of people. That being said, there are three key groups of people who greatly benefit from removing gluten from their diets.

Celiac Disease Sufferers

Celiac disease, suffered by 1% of people, is a condition of the immune system in which eating gluten triggers an intestine-damaging response. Symptoms of celiac disease are serious and uncomfortable and include abdominal pain, skin rashes, headaches, diarrhea, vomiting, and even unexplained weight loss. In cases of celiac disease, it’s imperative for the individual to remove all sources of gluten from their diets.  Also, people with Celiac disease should remove gluten in the form of personal care items.  Some unlikely sources of gluten can include lipsticks and balms, body and hand creams, and cosmetics which could introduce trace amounts of gluten that would trigger a reaction.

Non-Celiac Gluten Sensitivity or Gluten Intolerance

While celiac disease is rare, the percent of people who suffer from non-celiac gluten sensitivity is unknown and triggers similar symptoms.  The most reliable method to assess for non-celiac gluten sensitivity or intolerance is through blood testing for IgG antibodies to gluten.

Those with Other Gut Disorders

There’s still a third group of people who also benefit from removing gluten – those who suffer from other gut-related illnesses such as IBS (irritable bowel syndrome), Crohn’s disease, and ulcerative colitis and who require a FODMAP diet. FODMAPs are a group of small carbohydrate molecules found in all kinds of foods. While they are extremely common, they may be poorly absorbed in the small intestine of some people with already compromised digestive functions. Taking out glutinous foods is a key way to relieve one of the strains on a weakened digestive system because it naturally removes the FODMAPs that cause them to begin with.

Symptoms of Gluten Intolerance or Sensitivity

If you experience any of the following symptoms, particularly after eating something that contains gluten, you may have a gluten intolerance:

  1. Bloating
  2. Gassiness
  3. Burping/belching
  4. Constipation
  5. Diarrhea
  6. Nausea
  7. Heartburn or Acid Reflux
  8. Fatigue
  9. Headache
  10. Inflammatory Bowel Disease (Colitis, Crohn’s)
  11. Autoimmune disorders
  12. Recurring infections

What do I need to know to go gluten-free?

Whole grains do contain a number of important nutrients, such as fiber, iron, calcium, magnesium, zinc, folate, niacin, riboflavin, vitamin B12, and vitamin D, and some protein. So when deciding to remove gluten-containing whole grains from your diet, be sure create a robust diet that can replace these, and/or take supplements to ensure that you don’t develop a deficiency.

Know too, that many gluten-free substitutes like cookies, brownies, and bread usually contain higher levels of fats, sugar, and salt than their conventional counterparts. If you crave the comfort of baked goods or cereals, we recommend creating your own gluten-free versions at home with almond flour or coconut flour for the healthiest alternative.

Also, if you intend to be tested at some point for gluten allergy or sensitivity, you need to be currently eating gluten to be accurately tested.  If you go gluten-free and feel fantastic, you may be reluctant to go back to eating gluten in order to get tested properly.

Foods that Contain Gluten

Aside from foods made from rye, wheat, spelt, kamut, barley and triticale, there are a number of other foods where you may unintentionally encounter gluten.  Watch out for soy sauce, imitation crab meat, soups, stews, sauces, sushi, Chinese food, breaded foods, bread, cookies, cakes, muffins, crackers, buns, crusts, pancakes, ice cream (think cookie dough!), desserts and many other flour containing products.  If you are serious about being gluten-free, you really have to read labels or prepare your own food.

Going gluten-free will take time, patience, and practice – we know, because we’ve helped dozens of families do it with success! Sometimes you don’t even realize how much gluten is affecting your system until you eliminate it. Check our Facebook page where we feature monthly gluten free recipes and you’ll find a few tried and true favourites to get you going.  There are also lots of gluten-free recipes on our website here.

If you suffer from symptoms such as constant stomach pain, headaches, bowel issues or other symptoms that could be related to gluten sensitivity, please book an appointment so we can properly test you for celiac disease. We want to make sure you’re living your healthiest life possible! If not, but you’d still like to explore the health benefits of removing gluten, we’d love to help you make a plan to get your health back on track by managing your gut health.

For more advice on going gluten-free, optimizing your diet or checking for food sensitivities like gluten, see one of our naturopathic doctors.   Book an appointment here or call us at 416-481-0222.

To your good health,

The team at Forces of Nature Wellness Clinic

Want a Fast Metabolism?

words tips to kickstart your metabolism for a fast metabolism

Want a Fast Metabolism? 10 Easy Tips to Kick Start Your Metabolism

By Dr. Pamela Frank, BSc (Hons), Naturopathic Doctor

Now that we’re through December and heavy, holiday foods have left us feeling bloated and sluggish, it’s time to figure out how to get back into the swing of things. If you’ve set New Year’s Intentions that include healthier eating and activity, then enabling a fast metabolism can help make the difference to living your intentions well.

Fast Metabolism Tips

These are some of our favourite ways to get your metabolism back into gear:

Stay Satiated

Even if you’re trying to lose a few extra pounds that appeared over the holidays, staying fairly full is key to your success in managing your metabolism and your weight. Eat slowly, until you’re about 90% full, and then stop. This will allow you to determine if you really do need more sustenance or if you’re just eating out of habit. Even if you’re aiming to reduce your caloric intake, starving will only make your metabolism slower.  Your body will try to store the limited energy it’s being provided – and that’s the opposite of our goal.

Commit to Breakfast

It’s not surprising that those who don’t eat breakfast actually tend to gain more weight over time. That’s because those who skip this meal tend to make up for it (and more) by overeating at lunch, snack times, and dinner. After a good night’s rest, your body is primed to accept the fuel it needs to move through the day. In fact, it needs more fuel because it has spent hours with your metabolism in resting mode! Try a breakfast that’s high in protein, and has some complex carbohydrates and a bit of fat to jumpstart your metabolism and keep you satisfied until lunchtime.

Up The H20

Whether via glasses of water, herbal teas or broth-based soups, giving your body quality fluids is essential to having a well-hydrated metabolism. Water helps keep nutrients flowing into your cells, carries toxins out of your body, and is key to a happy digestive system. It also keeps you feeling full, and can help you burn more calories by supporting a fast metabolism! Moreover, the extra nutrients found in broth-based soups are ‘soup-er’ ways of digesting much-needed vitamins and minerals with minimal taxing of your digestive system. And, after a season of indulgence, that’s something from which we can all benefit!

Add Tea or Coffee

The antioxidants and small amounts of caffeine found in black, green, and white tea, as well as coffee, support a fast metabolism and keeping it chugging along healthily. One cup per day can provide beneficial amounts without going overboard. And, even better, adding herbal teas such as fennel, mint, or ginger tea after a meal can assist your digestion processes, helping meals to settle better and digest more easily – without added caffeine.

Spice Is Extra Nice

Studies show that adding spicy hot peppers or hot pepper sauces can help to increase your metabolism! Studies are showing that the thermogenic properties of peppers and capsaicin, a compound in chiles, can temporarily increase your body temperature, helping it to burn more calories in short bursts of time. So, try adding some extra spice to those soups or other foods, and see what benefit you might derive!

Include Intervals

Any form of exercise can be bolstered by the addition of the short bursts of cardiovascular activity also known as ‘Interval Training’. Adding in 2-5 minute bursts of jumping jacks, skipping, vigorous dancing or burpees seem like they’re ‘in the moment’ kick starts but they’re all great ways of building long-lasting metabolism increases.  Personally, I have made a commitment to crank up my favourite song every hour and just dance!  It’s a great stress reliever and ups your heart rate and metabolism.

Dial Down Stress

It’s been long understood that high levels of stress hormones like cortisol can result in a slowed metabolism and eventual weight gain. The opposite is also true: by turning down the stress in our lives we can help our brains, hormones, and bodies relax, a natural reboot for our metabolism.

Stimulate Your Stomach

If you consistently experience symptoms like heaviness after a meal, acid reflux, or bloating, food allergies, undigested food in stool, flatulence, or even nausea after taking supplements you might be suffering from low stomach acid which, in turn, can result in lowered metabolism. Stomach acid, or HCL (hydrochloric acid) is a core requirement to digest effectively.  Good digestion is one of the essential building blocks of a fast metabolism. Try stimulating your stomach acid with beneficial celery juice and see how much better you feel.

Excel With Enzymes

Sometimes there are particular foods that make us feel sluggish, heavy, bloated, or uncomfortable. In that case, it might be time to consider digestive enzymes to help break down food to make it more digestible and the nutrients within it more absorbable. Try adding enzyme rich foods like fermented foods, papaya (which contains papain), pineapple (which contains bromelain), mango (which contains amylase), and honey (multiple enzymes). Interested in supplements instead? Look for the ones that help with your food difficulties: protease for proteins, amylase for help with carbohydrates, lipase for help digesting fats, cellulase for breaking down fibre, and maltase to help convert complex sugars from grains into glucose.

Sleep Soundly

The quality of your sleep doesn’t just affect your moods and alertness, it also has a profound effect on your metabolic state because deep REM sleep, is the body’s time for rest and repair – and that includes how the body manages stress hormones, blood sugar levels, and growth hormones – all of which play critical roles in a fast metabolism. We’re still learning much more about how important consistent sleep and rest are for our health, but what we do know for sure is that a sleep deprived body is slower and more lethargic which means weight management is harder. So if you choose just one of these tips to follow, make it to get more sleep, more often, first!

Looking for personalized assistance in maintaining a fast metabolism? Our naturopathic doctors can help you navigate this and provide you with a fully customized plan for your metabolism. To book your appointment call us at 416-481-0222 or email us at Info@ForcesofNature.ca.  Also you can book your own appointment online anytime at https://forcesofnature.janeapp.com/.

 

To your good health,

The Team at Forces of Nature Wellness Clinic

Research:

Sahin K, Orhan C, Tuzcu M, Sahin N, Ozdemir O, Juturu V. Ingested capsaicinoids can prevent low-fat-high-carbohydrate diet and high-fat diet-induced obesity by regulating the NADPH oxidase and Nrf2 pathways. J Inflamm Res. 2017 Nov 13;10:161-168. doi: 10.2147/JIR.S149087. eCollection 2017.

Vitamin A: Rabbits Have it Right

picture of vitamin A food sources

What is Vitamin A?

It is the name used to refer to several fat-soluble vitamers such as retinol, retinal and four carotenoids (pro-vitamin A) including beta-carotene. These carotenoids are plant pigments that give plants red, yellow and orange colors.  There are some 600 different carotenoids, the most common and well understood are alpha-carotene, beta-carotene, beta-cryptoxanthin, lutein, zeaxanthin and lycopene.

What foods are rich in Vitamin A?

Carotenoids (or building blocks) are found in foods such as:

  • Carrots
  • Dark, leafy green vegetables such as spinach, kale, mustard greens, etc.
  • Butternut squash
  • Apricots
  • Cantaloupe
  • Sweet potato
  • Pumpkin

In order to ingest actual, pre-formed vitamin A you could consume:

  • Turkey or chicken liver
  • Cod liver oil
  • Salmon
  • Eggs

What Does Vitamin A Do?

It is required for the proper development and functioning of the eyes, skin, immune system and mucous membranes.  Mucous membranes are the tissue that lines the entire digestive tract, the respiratory tract, and vagina.

What is Vitamin A Good For? What are the Benefits of it?

It is beneficial for the following:

  • Improving vision and treating eye disorders
  • Treat or improve skin conditions including acne
  • Treat acute infections
  • Women often take it to help with heavy menstrual periods, PMS, cervical dysplasia or to prevent breast cancer
  • Men can take it to raise sperm count
  • Boosting the immune system
  • Protecting the heart and cardiovascular system
  • Promoting healthy bone growth
  • Slowing the aging process

What are the Signs of Low Vitamin A?

The following signs and symptoms may indicate a need for more vitamin A:

  • Fatigue
  • Weakness
  • Weight loss
  • Dry eyes
  • Poor vision at night or in dim light
  • Skin scaling
  • Brittle fingernails and hair
  • Respiratory infections
  • Urinary tract infections

How Much Do I Need?

The average multivitamin has about 1000 IU of pre-formed vitamin A and about 3000 IU of beta-carotene.  Depending on the particular health condition, we may choose to supplement anywhere from 10 000 IU to 50 000 IU per day for short periods of time, up to 3 months.  Because of the risk of toxicity, supplementation other than through a multivitamin should only be done under the supervision of a naturopathic doctor and should never be done while pregnant, breastfeeding or trying to conceive.

Can You Overdose on Vitamin A?

Yes.  It is a fat-soluble vitamin, which means that it can be stored in fat tissue in your body.  Too much can cause toxicity symptoms such as:

  • Hair loss
  • Confusion
  • Liver damage
  • Bone loss
  • Hemorrhage
  • Coma and even death

For herb, vitamin and supplement advice, please schedule a consultation with one of our naturopathic doctors.

No More Resolutions

picture saying no more resolutions

Resolutions are all wrong! Set yourself up for success instead!

By Dr. Pamela Frank, BSc, ND

Every New Year the “R” word kicks into full force. RESOLUTIONS. We evaluate the past year, how we ‘performed’, what we ‘lacked’, and what we are committed to doing 100% the next year. The trouble is that only about 8% of people actually keep their resolutions. For the rest of us, resolutions serve to remind us of what we didn’t follow through on, what we might have ‘failed at’ again, or what we fell short of achieving. In the end, resolutions create a measuring stick that sets most of us up for failure.

So this year, what if you let go of the “R” word and focus on intentions instead?

There’s a difference between these words, though we tend to use them interchangeably. A ‘resolution’ is similar to a ‘SMART goal’: Specific, Measurable, Achievable, Realistic, and Timely, except that when it comes to making personal resolutions, the most common ones usually miss out on the measurable and realistic parts. Unfortunately, those are the two aspects of resolution-making that make most of us give up or fall short!

These were the top 10 New Year’s Resolutions for 2017:

1 Lose Weight / Healthier Eating 21.4%
2 Life / Self Improvements 12.3%
3 Better Financial Decisions 8.5%
4 Quit Smoking 7.1%
5 Do more exciting things 6.3%
6 Spend More Time with Family / Close Friends 6.2%
7 Work out more often 5.5%
8 Learn something new on my own 5.3%
9 Do more good deeds for others 5.2%
10 Find the love of my life 4.3

When you read these themes, I bet you can imagine how they’re translated into ‘resolutions’ like: “lose X lbs by Y date” or “save X amount of money by Y date”. Can you see how much pressure and expectation there is on finding one acceptable and final outcome for these resolutions – and how discouraging it would be to not meet them? Just reading them makes my heart sink with the expectation of it all! Why do this to ourselves – and at the start of a brand new year, too? 

This is where intentions can be more useful, more positive, and more sustainable.

In his book, The Power of Intention, Wayne Dyer defines intention as “a strong purpose or aim, accompanied by a determination to produce a desired result.” Rather than focusing on a problem to be solved, intentions focus energy on a gradual shifting towards change, a continual checking in with one’s Self to remember and activate inner motivation to live with the intention set.

This New Year, try the following:

  1. Write a “Letter of Intention” to yourself. Consider a maximum of FOUR intentions you want to live with and guide your life by over the next year and beyond. The idea is to choose four things that will become themes to live by, that you can cultivate rather than a goal to be ticked off a list.
  2. When you select your four intentions choose one based on the physical body, one on the emotions, one on the mind, and one on the spirit. Allow these four intentions to be broader than a specific end-goal, and more of a theme or quality to which you can tend.
  3. Re-read your letter and sit with it for a while. Come back to it and distil the content into four intention statements beginning with “I want…” Hang onto that full letter though!
  4. Use these four statements as a daily personal mantra when you arise in the morning, and let them be the way you begin each day – excited and content in the intentions you’re planting. You can even write them on cue cards, or print them on a poster to keep where you’ll be able to read them each morning.

Need some ideas for themes? Here are a few to start you off…

I WANT A LIMBER, COMFORTABLE BODY (body theme)

I WANT A NOURISHED BODY (body theme)

I WANT A CALM HEART (emotions)

I WANT SOFTNESS (emotions)

I WANT EQUANIMITY, MENTAL COMPOSURE (mind)

I WANT OPTIMISM (mind)

I WANT GRACE IN BE-ING (spirit)

I WANT LIGHTNESS (spirit)

Intentions are done in partnership with the Self, with personal creativity, and inner motivation. When you design them, you do so from a place of desiring improvement – not a measurement or pass/fail – which allows you the freedom to grow, shift, and evolve as your intentions take on practical meaning in your life. There is an embedded mindfulness to this kind of intention-setting that is neither demanding nor outside or particularly foreign to how most of us move through our days, making it simple to incorporate into your morning routine.

Over time, with this practice, you’ll nurture your intentions to become a part of your daily actions – and in that way, you’ll see them develop and grow into the way you now live!

Periodically throughout the year, revisit your Letter of Intention and see how much more able you are to notice your success in bringing those themes into your world – and how much prouder you are than when trying to live up to those impossible resolutions of the past. Then, give yourself a pat on the back, because you’re doing great!

We want to be a part of your personal care team. No question or curiosity is too small for us to address together. So don’t be shy to give us a call!  Our door is always open and your road to optimal health is just a phone call away.

From all of us at Forces of Nature Wellness Clinic:

We wish you success, happiness, and good health for 2018!

References:

https://www.statisticbrain.com/new-years-resolution-statistics

Healthy Tips

picture top tips to stay healthy

Healthy Holiday Guide for Mind, Body, and Spirit

By Dr. Pamela Frank, BSc, ND

For many, the holiday season is the ‘most wonderful time of the year’ because it brings about family and social gatherings, opportunities to bring people together, outings and events, parties, and presents! At the same time, the holiday season also brings added stress, pressured work deadlines, the year ends, extra household and entertaining duties, changes to your nutrition and alcohol habits, and even a lack of sleep!

So, the most wonderful time of the year can also be accompanied by many factors that can put your health at risk – physically, emotionally, and mentally.

We all want to enjoy this time of year. Here are our healthy tips on how to manage all of the extra demands being made is critical to being able to relax, have fun, and truly be present this holiday season.

Body

Wash your hands often to help prevent the spread of germs.

The holiday season is also cold and flu season. And with all of your family and friends in close proximity, regular hand washing isn’t just a good health practice for yourself, but it’s also a way to help your most vulnerable loved ones (children and the elderly) stay clear of viral and bacterial germs. Wash your hands with soap and clean running water for at least 20 seconds and follow up with an emollient hand cream to keep your skin moisturized and free of harmful dryness and cracks.

Bundle up to stay dry and warm.

Even if you’re just running outside to toss out the recycling, or picking up the kids from school, be sure to wear appropriate outdoor clothing: light, warm, loose layers keep you comfortable and insulated, while winter accessories like gloves, hats, scarves, and waterproof boots prevent you from rapid loss of body heat.

Be food aware, choose wisely.

Holiday foods tend to be full of extra delicious things like butter, sugar and wheat and while indulging in this festive season is not altogether bad, you must learn to choose your indulgences wisely to prevent bloating, weight gain, hormonal imbalance, dehydration, and digestion issues.

Make holiday treats healthy by sneaking in veggies

It might sound strange, but we love finding ways to hide vegetables in sweet treats. Feel better about serving your family their favourite cookies and cakes by finding recipes that use healthy pumpkin, zucchini, avocado, or even almond meal to replace wheat flour and/or sugar. You won’t taste the difference but you’ll all be healthier as a result!

Mind

Set limits

Performing well at work, caring for yourself and your family, AND pulling off a holiday feast can become extra daunting over the holiday season when more demands both personally and professionally are made on you. It’s time to learn that it’s good to say “No” to some things that spread you too thin, make you anxious, put you on edge, or stress you out. Concentrate on doing fewer things – and ask others to take on tasks to support the bigger picture – and not only will they come out better, but you’ll be able to enjoy the fruits of your labour too!

Take a break

When you feel stressed out, overwhelmed, or out of control – it’s time to breathe deeply and take a break. When all of the tasks at hand seem to carry the same weight and gravity, stepping back to get some perspective is a healthy and supportive way to manage stress. Figure out what you can let go of, find support for others that need to get done (but maybe not by you, this time), take time for social connection, and get plenty of sleep and don’t forget to breathe! Deep breathing and paying attention to your breath is a great way to lower stress and balance the body.

Wander

Let your mind wander! Turn on some of your favourite music, make yourself a hot bath and close the door, read a novel just for the pleasure of it. Even if it’s only for 15 minutes, giving your mind time to wander off allows your brain and body to process everything you’re experiencing throughout the day and leaves you feeling refreshed and rejuvenated.

Spirit

Block off time for fitness and sleep – and make it non-negotiable

Extra stressors may not seem like a big deal at the beginning of the season but I bet you remember how harried and exhausted you were by the end of the season last year! NO-ONE can sustain a holiday rush without taking time for themselves to regenerate. This time is just for you. Make a promise to take yourself to the gym or on a run at least three times a week, and set a sleep schedule to make sure you have enough nighttime rest. Then? Keep that promise!

Get a head start on the new year with Holiday Resolutions!

There’s no need to wait for January 1st to start looking forward to the year ahead. In fact, when life is stressful, looking forward is a great way to increase your feelings of optimism and hope. In fact, you could try committing to just one or two of the suggestions in this post to help you feel your best during the holidays and you’ll already be on your way! We suggest the practice of gratitude for what you have now in the present and remind yourself of all the things that are amazing in your life. We waste too much time waiting for the next thing to make us happy when real happiness starts with you every single day.

Give yourself the gift of self-compassion

You deserve to enjoy the holidays as much as anyone in your family but it can be hard to accept that our realities rarely mimic a ‘Very Martha Stewart Holiday.’ Focus on self-kindness instead of self- judgement and accept imperfections with sympathy rather than critique or shame them. Let go of notions of perfection and enjoy what has been accomplished.

Make time for reflection and worship

This is a common time of year for reflection, but making a habit of it can help keep our mind and spirit connected and content. If you hold faith near, make time to experience community-based worship. The feeling of being together with your community is unparalleled for feeling connected, safe, and spiritually sound.

From our practice to you and your family, we wish you all the best for a healthy and happy holiday season and a wonderful New Year.

happy holidays